Mosey around the parking lot, circled up for SSH, Copper Head Squats, Weed Pickers.
Lot’s of running in this beatdown for the Vineyard Amped!
Generally, PAX will be running the perimeter of the parking lot, and at 5 entry points will run in to the light pole at the center, perform an exercise, then run back out the way they came and continue to the next entry point.
Each round starts with 5 burpees as a buy-in, then there are 5 points of entry to run into the middle light pole and perform an exercise – each one is a leg on the starfish pattern (see the attached image):
- Leg 1: 30 shoulder taps
- Leg 2: 25 squats
- Leg 3: 20 merkins
- Leg 4: 15 star jumps
- Leg 5: 10 mike tysons
That’s 1 round. Rinse and repeat for the entire beatdown, and that’s time!
Great job guys putting in some serious work this morning!